DAY 2 — UPPER STRENGTH + HYPERTROPHY
Warm-up:
Easy bike — 2:00
2 rounds:
Band pull-aparts — 10
Scap push-ups — 8
Push-ups — 8
Empty-bar rows — 8
Rest 30 sec between rounds
Empty-bar bench — 2 x 5, rest 30 sec
Workout:
A. Bench Press
225 x 4
230 x 4
235 x 4
240 x 3
240 x 3
Rest:
2:00 after 225 and 230
2:30 after 235
3:00 before and after 240 sets
Goal: make 240 more repeatable by doing a little more work below it
RESULTS: Barely got the last 2 reps of 240 in set 5, but got it.
B. Chest-Supported DB Row
4 x 8 @ 62s
Rest 75 sec
Goal: cleaner volume than 70s for 8 would allow
RESULT: Got it done as prescribed, tough but doable.
C. Incline DB Press
Set 1: 70 x 6
Sets 2-3: 62 x 10
Rest 90 sec
RESULTS: tough but got it done, barely on set 3.
D. Half-Kneeling 1-Arm DB Press
3 x 8/side @ 44 on set 1 only if stacked
Otherwise 35s across
Rest 20 sec between sides
Rest 60 sec between sets
RESULTS: Only got 6 of 44#, but then the 35s for sets 2 and 3 with little real problem.
E. Cable / Band Face Pull
3 x 15-20
Rest 30 sec
RESULTS: Did the cable pull at 90# to the face.
Daily goal:
Strong but controlled pressing
More upper-body volume without wrecking recovery